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BoostcampPNG

Overall strength

by Marina M.
8 athletes joined

Program Description

Strength

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2024 04:00
  • Last Edited
    Aug 25, 2024 05:49
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Push Up
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Push Up
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Goblet Squat
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Push Up
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Push Up
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Push Up
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Push Up
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Push Up
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Push Up
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Push Up
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Push Up
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Push Up
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Push Up
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Side Bend (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Leg Raise (Captain's Chair)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
2
Side Bend (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Leg Raise (Captain's Chair)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Side Bend (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Leg Raise (Captain's Chair)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Side Bend (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Leg Raise (Captain's Chair)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Side Bend (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Leg Raise (Captain's Chair)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Side Bend (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Leg Raise (Captain's Chair)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Side Bend (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Leg Raise (Captain's Chair)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Side Bend (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Leg Raise (Captain's Chair)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Side Bend (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Leg Raise (Captain's Chair)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Side Bend (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Leg Raise (Captain's Chair)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Side Bend (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Leg Raise (Captain's Chair)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Side Bend (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Leg Raise (Captain's Chair)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Glute Bridge (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
1
5 reps
8 reps
10 reps
-
-
-
4
Plank
3
1 mins
-
5
1km Row
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Glute Bridge (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Glute Bridge (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Glute Bridge (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Glute Bridge (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Glute Bridge (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Glute Bridge (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Glute Bridge (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Glute Bridge (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Glute Bridge (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Lat Pulldown
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Glute Bridge (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
2
Push Up
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
-
-
-
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
-
-
-
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
-
-
-
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
-
-
-
3
Tricep Pushdown (Cable)
1 Set
-
4
Back Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
6
Plank
3 Sets
1 mins
-